That is what separates that good from the greatCONFIDENCE.BALLS.The willingness to put it all out there and open yourself up to ridiculeThat is just the thing.....We are our own worst criticThat voice in our heads that talks us downThis is the time to see it throughThis is the time to ask for help, guidance or directionDon't be the only thing that stands in your way, because you know that when you want something bad enough you can always find a way to make it happen#JUSTDOIT

Tuesday, December 30, 2014

Cheers to using our heads!!!!Take your training to a new level and partner upRyan & I had the privilege of taking a "break out" class on campus called THE ART OF PLAY.We incorporated a lot of concepts & movements that normal workouts don't achieve.Just trying to balance this yoga block between the tops of both of our heads and travel with proper form was challenging. Not only was it challenging but FUN, you should be giggling while you learn!Life is not about monotony but how we can take each experience and make it stand out.Tomorrow you will only have your memories of today, does anything stand out that makes this day different from the rest?#theartofplay#nikewomen#nikeblast2014

Saturday, December 27, 2014

Hey boys,I have heard that some of you have requested a strength building class. Well my friends, we can do that for you. ALPHA VENICE will be adding some MEN'S ONLY CLASSES to the schedule in the new year. Please help us get you geared up for the best year yet. Offer up some feedback on when we can add this glorious sweat fest to the schedule and I will be there with bells on. What times work best for you? WEEKENDS? WEEK DAY EVENINGS? We will get you stronger, fitter and yes, you will attain the body of a greek God in 2015. DONT BE SCARED,Joselynne BoschenChief Sweat ProducerALPHA VENICE

This little powerhouse strengthens your immune system. AND it just so happens if you are looking for a regulator of blood sugar look no more! This carcinogen enhances the level of insulin in the blood.

You really cannot go wrong with a clove a day

Let's just start with a clove a week.....

If you don't stink when on the treadmill next to me we can increase your dosage.

There is nothing worse than the italian sausage on the cardio machine next to you.

Monday, December 22, 2014

It is time to take in everything that 2014 has brought & removed form your life.As the year comes to a close, this is when we reflect.What have we accomplished?Where could we use work?And what will we do differently in the NEW YEAR.MORE YOGAless stressMORE GREENSless sugarMORE SELF LOVEless negative thoughtsMORE TIME FOR PERSONAL GROWTHless time doing busy workMORE GRATITUDE MORE APPRECIATION FOR AMAZING FRIENDSMORE TIME FOR BARE FEET IN THE GRASSMORE TIME SITTING WITH MY MANIFESTATIONSMay this coming year be as fulfilling as possibleand may you take each lesson from this last year and understand that it was all meant to be.

Tuesday, December 16, 2014

I know you are all behaving yourselves, by working on your posture..... Cable Flys....Dumbbell Rotator Cuff Exercises...Trx W L & Overhead Extension....Foam rolling of your lats & chest.....& staying away from too many pushing movementsTo counter your hard work, this stretch is beneficial.All in the name of Standing Upright.Use this to keep you out of the lock long position I spoke about last week.When you open up your chest and heart this means, by reciprocal inhibition that you are strengthening your back and other antagonist muscules.

if you have to be up before the sunif you must work extra hours a dayget after it.....you may have to skip the nights outyou might have to hustle to create more hours in the daybut you will get it donewhatever you set your mind to you will achievethis is a 3 step processit doesn't work when you remove onein order to get achieve your goals many steps in betweenthose who make the sacrifices to make strides they will be the ones that have longevity in their carrierslife is so much sweeter if you have the journey to be thankful for......it's the experience of where you have come from, what you have DONE to get there.if the passion is there you will dream up the ways to make it happenin wishing you are manifesting and putting the positive energy into achieving what is it that you wantand by doing, you are creating a reality of what you born to do.

Monday, December 15, 2014

You can't always do things by the book.I actually don't think I ever have! You must learn to trust your gut.....in business I've got this DOWN, personally maybe not so much.But, what I can say is that the growth is in the lessons.One cannot skip ahead from point A to point Z without progressing through every step in between. Those are the good parts, the messy parts, the parts where you find out what you're made of. Lets take the focus off attaining and starting honing in on the EXPERIENCE.I've been doing this for 8 yrs and have grown TREMENDOUSLY since day 1 of working the front desk at a boutique fitness studio in Venice, CA. Each year brings a new challenge, new goals and I learn as I go.Waking up as a 31 year old woman, I never thought I would be here.By here, I mean SINGLE, no kids.....and a business owner, building my empire.There have been sacrifices along the way, but they too were lessons.Sometimes there are no words to describe the amount of pain I have felt, but that's life, we all have our stories.I am sure that 2015 will be my year to get things right. Not only in business, but with my heart. The next part of my journey is to be shared, with equal parts contribution and passion for LIFE.I know what I deserve & what I can give. Today I say that I am open to receiving that in return. Dear Universe, I am open to finding my other half so we can enjoy our success TOGETHER.I am thankful for A-F, and I look forward to the stumbles, tumbles and incredible joy I am sure to experience on the way to Z.

Thursday, December 11, 2014

YOUR FEET: the base of support. How are they in your shoes? Can you spread your toes wide?
Do you have enough support, stability & cushioning FOR YOU?

-barefoot training/running/climbingfriggintrees YA GREAT, but not everyone can just take their shoes off and be prepared for what is going to happen to their alignment without the arch support of their shoe! REMEMBER CUSTOMIZE YOUR LIFESTYLE TO YOUR BODY & LEVELS.

YOUR KNEES: a joint that takes the brunt of what you are doing. Heavy lifting & running all take a toll on your knees. If your knees are not preforming properly it will then effect your feet, causing you to roll in or out. Give your knees some love. Leave how to activate the supporting muscles. Your quads & hamstrings must be firing properly to move in the correct movement patterns.

-the IT bands and peroneus longus/brevis must be "supporting" or have proper tension or it will cause problems. FOAM ROLL your calves, shins, quads, hamstrings, IT bands & inner thighs....its doesn't tickle, but it will keep you from injuring yourself.

HIPS: the most common imbalance without DIRECT regular pain.....it generally shows up in other places. We must be very careful of how we sit & stand on a regular basis. With all day sitters, we have the common problem of hamstring hip flexor imbalance. PLEASE foam roll your tushie & open up the front of your hips. We are trying to keep ourselves as up right as possible in a world where we are all looking down at our devises. Pay close attention to alignment when doing single sided yoga poses or exercises.

-when your pelvis is off due to tight piriformis or sticky psoas you can feel incredible pain that is sometimes called sciatic & piriformis syndrome. AKA get off your butt and stretch, and always make sure to roll before a class and stretch after a workout.

SHOULDERS: where we hold most of our tension. Tightness in our trapezius muscles cause migraines and a lot discomfort. Always be conscious of your posture when typing, driving, sitting or standing for extended periods. Take a deep breath and roll you shoulders down your back as far away form your ears a possible. Repeat throughout the day.

-if the weight you are using is too much you will see it in your posture. remember it is not about what you lift but how you lift it. in yoga we let the breath fill up our lungs as we pull the shoulder blades down and visualize our scapula tucking into our back pockets.

TRUNK/NECK: MASSES & SPACES: where movement is inevitable but not without thought. Rotation is a major component of the human body. This allows us to function in all planes of motion.

-never force a rotation, our bodies are different every day. what you want to do, is keep the mobility and functionality to your body by allowing it to be fluid when necessary. your trunk stacks over your hips, while your neck stacks over your shoulders. think of our bodies as building blocks, the foundation must be strong in order to keep progressing. there are natural curvatures of the spine but energetically think of lengthening from the tailbone to the tip of our head.

NOGGIN: Mentally we all are working on finding that balance. Working toward self love requires being in tune with what is going on in your body. Motivation to push yourself through the boundaries without silencing the intuitive voice that tells you when enough is enough.

- love yourself for going through the process of each day. be true to who you are and what it is that you want. take control of the ego, steer clear of harmful things along your path & trust that it all is a it should be.

Wednesday, December 10, 2014

Get your CAKES to the gym. Keep that metabolism burning with some great workouts!

If you were carb heavy the day before,

go in on empty to burn the stored energy.

Inspire family members to join you.

Teach them how walking at a incline on the treadmill can change your body!

Walking one mile on a treadmill that is set to its maximum incline is a more rigorous exercise than jogging one mile on a flat treadmill. Walking uphill is so difficult that walking up a hill with a 15 percent incline burns 67 percent more calories than walking on a level surface, although walking uphill reduces speed and faster people burn more calories, according to “The Complete Guide to Walking for Health, Weight Loss, and Fitness.” The same principle applies to walking on ascending treadmills

The benefit of having a holiday break is more time in the gym, more time to lay around and recover and more time to prepare the best food you possibly can.

Monday, December 8, 2014

What makes you you should be enough for anyone to want to be around you. Do what you love, love what you do and the rest will be drawn to you. Allow yourself time to have fun. Get out of work mode and hop on that long board. Get a surf on your lunch break. Plan a spontaneous weekend trip. Do something out of the ordinary to make you remember that life isn't about tediousness it is meant to be enjoyed. Life is about learning, about finding out all the things that make you truly happy. For me, play is a huge part of happiness. The hard part is finding people to accompany you. When you find those likeminded individuals, hold them close to your heart. We are meant to be in packs. Find your pack, learn from your pack and love them for allowing you to be who it is that you ARE.

Thursday, December 4, 2014

Who says healthy has to be tasteless & boring?
With PALETA, everything is scrumptious
Everything is fresh, organic & if requested gluten free!!!!!

You can say you don't have time,
or that you aren't hungry,
BUT BREAKFAST IS THE MOST IMPORTANT MEAL OF THE DAY!
AND the reason you aren't hungry is because you don't eat breakfast.
You have to train you metabolism to burn first thing in the am
AND you can do that by eating a balanced meal.

Tuesday, December 2, 2014

1. Trim: If you take the time ever couple of months to trim your slit ends it makes your hair, as a whole, more healthy. It tends to lead to less breakage and overall thicker stronger hair.2. Eggs mask:These goodies are filled with healthy fats and proteins perfect for all natural hair treatments. If you have hair that is prone to oil, use only the egg whites; hair that is dry should go for the egg yolks. Mix about 1/2 a cup of whichever part of the egg fits your needs and slather it on unwashed, damp hair. Let sit for 20 mins. Rinse your egg head with cool water and clean as per usual.3. Omega-3s: Salmon! Omegas are the natural oils that keep your scalp and hair hydrated.4. Sandalwood Oil: To curb flyways, add a few drops ofsandalwoodwith a few drops of olive or jojoba oil, rub the mixture between your palms, then smooth it through the ends of your hair for instant sleekness and a way to instantly condition brittle, flyaway hair. 5. Wrap it up: Protect against slit ends by gently snuggling your wet hair in a towel. Let the cotton absorb the moisture for a few minutes instead of rubbing.

6. Get some moisture: Use a humidifier at night in your bedroom, especially in cold weather. Your home heating probably keeps the air very dry, which can dry out your hair.

7. Cold water BLAST:Seal your hair cuticles by blasting them with cold water once you've rinsed the conditioner out - this will give your hair more of a shine. It sounds horrible, but it works!

8. Comb don't brush: When wet use a comb rather than using a hairbrush to prevent split ends. The wider the teeth on the comb the better.9. IRON: Animal products such as red meat, chicken and fish provide iron with a high bioavailability, meaning the iron is readily available to the body. Vegetarians can raise their iron stores by including lentils, spinach and other leafy green vegetables such as broccoli, kale and salad greens.

Monday, December 1, 2014

yes, it's goofy, but it gets the job doneto work your buns, inner & outer thighs.....duck walk yo ass around the house.starting in your plie squat, meaning toes turned outdrop your hips down as you press your knees openfrom there lean side to side as you lift the opposite leg about 12 inches from the floorthen waddle & toneadd a round of these at the end of every set twice a weekthen admire how high and tight your tush will bea round should consist of 20 walking forward and 20 walking backwards.quack quackand make sure to follow the lovely Elizabethbanks.com